Nutrition Flashcards
Nutrition is the science of food as it relates to _______ _____ and ________ ________ ________.
Nutrition is the science of food as it relates to optimal health and preventing chronic disease.
What are the three ways food nourishes the body to function?
Provides energy for activities, provides nutrients for building and maintaining body tissue, and regulates body processes
What are the three categories of nutrients necessary to the body?
Macronutrients, micronutrients, water
What are the three macronutrients?
Carbohydrates, protein, and fat
What is the body’s main source of energy?
Carbohydrates
Carbohydrates are found mostly in _____ and ____.
plants and milk
Most carbs are consumed in _______
Starches
How are excess dietary carbs stored throughout the body?
As fatty tissue
Carbs that can serve as an energy reserve are stored as _____ in the ____ and ____ ____.
glycogen, liver and muscle tissues
What are the two functions of carbs in the liver?
1) spares the use of protein for energy
2) participates in detoxifying metabolic pathways
What is the function of carbs in the central nervous system?
Only energy source to the brain
What food types is protein found in?
Animal and plant products
What are essential amino acids?
The body doesn’t synthesize them so they must come from our diet
Name the three major functions of protein.
1) building and maintaining tissues
2) regulating internal water and acid-base balances
3) acting as a precursor for enzymes, antibodies, and several hormones
What happens to excess protein?
Used to supply energy or stored as body fat
Fat is the main source of _______ ________ and _________ ________
linoleic acid (omega-6 fatty acid) and alpha-linoleic acid (omega-3 fatty acid)
Fatty acids are essential for ____ _____ and ____.
Normal growth and development
What is the adequate intake of omega-3 per day for men? For women?
Men: 1.6g
Women: 1.1g
What happens to excess fat?
Stored as fatty tissue
Name the six major functions of fat.
1) synthesis and regulation of certain hormones
2) absorption of fat-soluble vitamins (A, D, E, K)
3) maintenance of tissue structure
4) nerve impulse transmission
5) memory storage
6) energy metabolism
What are the three secondary functions of fat?
1) reserve store of fuel for times of insufficient calorie intake
2) support and protect organs from injury
3) prevent heat loss
What percentage of the total diet should be carbs?
45-65%
What percentage of the total diet should be protein?
10-35%
What percentage of the total diet should be fat?
20-35%
What are substances that are required and stored in very small quantities by the body?
Micronutrients
Name the three categories of micronutrients.
Vitamins, minerals, electrolytes
T/F: Micronutrients are not used as a source of energy.
True
Name the three functions of micronutrients.
1) growth
2) development
3) hundreds of daily metabolic processes
Can the body produce its own micronutrients?
No, they must come from food or supplements
Name the micronutrients that can be metabolized by the body.
- Vitamin K and biotin: produced by intestinal microorganisms
- Vitamin D: synthesized from cholesterol
- Niacin: synthesized from tryptophan
What is the most vital nutrient?
Water
What percentage of the adult body is water?
55-65%
Name the four major functions of water in the body.
1) provide turgor to body tissues
2) alter configuration of substances for metabolic processes
3) transport body nutrients and wastes
4) maintain stable body temperature
What three locations is water continually lost from in the body?
Kidneys (urine), lungs (water vapor), skin (perspiration)
How much water is lost daily?
2-2.5 L
Name the three ways water is replaced.
1) fluids taken in
2) contained in solid foods being eaten
3) produced in the body by oxidative processes
What is included in a day’s total energy expenditure?
Energy used:
- at rest
- in physical activity
- as a result of thermogenesis
What is the definition of thermogenesis?
Metabolic response to food
_____ ______ ______ is the energy expended by a person at rest under conditions of stable temperature.
Resting energy expenditure (REE)
_____ ______ ____ is defined as the REE measured soon after awakening in the morning.
Basal metabolic rate (BMR)
Name the two factors that affect physical activity energy expenditure the most.
Body weight and muscle mass
The increased rate of thermogenesis peaks after what timeframe? Within what timeframe does it disappear?
Peaks after 1 hour; disappears after 4 hours
What factors should be considered regarding nutrition during the HPI?
Weight loss, weight gain. increased requirements, past medical history of chronic illness or weight loss/gain efforts, eating disorders, family history, personal/social history
Name the three chronic illnesses in children you should consider.
Cystic fibrosis, PKU, celiac disease
T/F: Congenital abnormalities affect nutrition status.
True (duh)
What are potential nutrition risks in pregnant women?
Pica, alcohol, inadequate weight gain
________ are useful in assessing a patient’s nutritional status and possible disease risk
Anthropometrics
_____ _____ _____ is the formula used to assess nutritional status and total body fat
Body mass index (BMI)
Name the two measurements that are indicators of visceral fat or abdominal obesity.
Waist circumference and waist-height ratio
A waist-height ratio greater than _____ is associated with increased risk of DM and cardiovascular disease.
0.5
T/F: Waist-to-hip circumference ratio is just as helpful as the BMI in assessing total body fat.
False
Which has a higher risk of DM, dyslipidemia, stroke, and heart disease: higher proportion of trunk/abdominal fat or higher proportion of gluteal fat?
Higher proportion of trunk/abdominal fat
Name the two most common ways to assess an individual’s diet for adequacy.
24hr recall diet and food diary
Name the five nutrients that may be deficient with a vegetarian/vegan diet.
protein, calcium, iron, B12, vitamin D
T/F: Food guide pyramids are available for ethnic populations.
True
What percentage of the body fat is present in the subcutaneous tissue layers?
50%
How is subcutaneous body fat measured?
Triceps skinfold thickness
What measurement gives you an estimate of muscle mass, available fat, and protein stores?
Mid-upper arm circumference (MAC)
What measurement is a sensitive index of body protein reserves?
Midarm muscle circumference (MAMC) / midarm muscle area (MAMA)
______ is an excessive proportion of total body fat.
Obesity
Name the three types of factors that contribute to obesity development.
Genetic, behavioral, environmental
T/F: All racial groups are equally affected by obesity.
False
